Wed Feb 7

kennethjohnanderso
Feb 7, 2024
1 min read

4 * 200 descend 3rd 50 kick - no board

6 * 50 from the center of the pool

4 * 25 15/10

12 * 50 best average on 1:30

12 * 25 smooth on 30 to recover

2:00 rest

8 * 50 1 sprint, 1 long on 1:15

12 * 25 with fins 2 kick/2 swim on :30

2:00 rest

4 * 50 best average on 1:00 - under 200 time

Warmdown

3 * 75 on 1:05

2 * 50 on 55

2 * 75 on 1:10

3 * 50 on 55

1 * 75 on 1:15

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300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

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